blueollie

Sore shoulder into the end of the semester

Well, that “pop” was real, though weights are going ok. So weights only today.

Rotator cuff
pull ups: 15-10-10-10-5 (slow reps)
bench press: 10 x 135, 4 x 185, 10 x 170 (easy today)
incline: 10 x 135
military: 3 sets of 10 x 40 standing (dumbbell)
rows: 3 sets of 10 x 60 dumbbell (each arm)
head stand: tough to get into, but ok once there.
plank: forward, side, side, forward, side, side
twist crunches: 2 sets of 12
yoga leg lift: 2 sets of 10
moving bridge recovery

And today was the last day of classes; 2 final exams made up and ready to go. One more to make up. Interview to type up.

Then: grading, and then my own stuff.:-)

May 3, 2016 Posted by | injury, weight training | | Leave a comment

Bringing it home

End of the semester. My shoulder hurts a bit so I took some Naproxen.

Weights only: rotator cuff, 5 sets of 10 pull ups (done slowly)
bench press: 10 x 135, 4 x 185, 7 x 170 (careful)
10 x 135 incline (slowly)
military: 3 sets of 10 x 40 standing, rows: 10 x 40 (each arm)
side plank, headstand, twist crunches, yoga leg lifts.

April 30, 2016 Posted by | weight training | Leave a comment

The FAILS of desperation and other nonsense…

Workout notes: sore right shoulder so I took it sort of easy:

Weights: 5 sets of 10 pull ups (slowly)
rotator cuff
incline press: 10 x 135, 7 x 150, 10 x 135
military press: 2 sets of 10 x 40 standing (dumbbells), 10 x 45
rows: 3 sets of 10 x 40
head stand (sort of unsteady)
twist crunch (2 sets of 12), yoga leg lifts (2 sets of 10)

Walking: 52:10 for 33 laps of lane 1 on the track (just over 4 miles) 12:57/12:55/12:30/12:15/1:30

Later: 2 miles with the group.

Posts and FAILS

Dennis Hastert: former Speaker of the House and convicted child molester. Note his wheelchair: an attempt to garner sympathy?

On less severe levels
Ted Cruz: syas that Carly Fiorina would be his running mate if he is the nominee. This helps…how?

Our Republican friends: some of them are claiming:

cartoonsprove

So, now cartoons “prove” things. No wonder so few scientists are Republicans.

But some Sanders supportersare equally delusional:

Imagine, if you will, a vocal and disenfranchised block of voters disgusted with their party’s primary process and the anointed nominee, after watching the man who embodied their hopes and dreams being cast aside.

Imagine their calling for him to run as an independent, to stand for them and against an establishment that has been in the driver’s seat far too long and does not represent their interests.
I give you independent third-party candidate Sen. Bernie Sanders of Vermont.

“Disenfranchised”? So, your candidate losing an election is called being “disenfranchised”? LOL.:-)

Now for some WIN

27aprilodds

Hillary Clinton: 1/3; those are the best odds yet. Yes, she had a good night, losing only Rhode Island and piling up massive margins in Pennsylvania, Delaware and Maryland. She padded her lead by 53 pledged delegates and now leads by 297. We are now at a place where Sanders needs to win on the order of 65 percent of the remaining pledged delegates to draw even…not going to happen.

Donald Trump: crushed Cruz and now has a massive lead.

April 28, 2016 Posted by | political/social, politics, social/political, walking, weight training | , , , | Leave a comment

Shoulder ping…dang it…

Ok, in Friday’s swim, I pinged my right shoulder; I could feel it when it happened.

It isn’t bad but it did make me use a LOT of caution today.

Pull ups: 5 sets of 10, done SLOWLY. Wow…that increased the good burn too.
rotator cuff: did the pulley (3 sets), dumbbells (3 sets) and “shrug presses” (3 sets)
bench press: 10 x 135, 4 x 185 (careful), 7 x 170 (careful); I did not push myself
inline press: 10 x 135 (slow)
standing dumbbell military press: 3 sets of 10 x 40
rows: 3 sets of 10 x 50 each arm
core: headstand (distracted…had to focus), planks: 2 minute front, 30 seconds each side.

I was drenched with sweat afterward; keeping the movements slower and more controlled helped. And my shoulder didn’t hurt.

Swim: felt it a bit.
500: alt 25 free, 25 back (felt the free just a bit)
500: alt 25 drill, 25 swim (fins); 4 were front, 4 were side, 1 was sfs.
That’s it for today.

Such it is with me as an older guy; a bit of hypochondria now can save a month long forced lay-off later.:-)

April 25, 2016 Posted by | injury, swimming, weight training | , | Leave a comment

This coming Tuesday

Workout notes: weights and a swim; I got a right shoulder ping during the swim. It is slightly achy right now.

Weights: 5 sets of 10 pull ups then rotator cuff
bench: 10 x 135, 5 x 185, 9 x 170
military: 2 sets of 12 x 50 seated, supported, 10 x 40 standing
rows: 3 sets of 10 x 50
plank (2:08), side plank, headstand (ok)

Swim: 4 x 250 free, 8 x 50 drill/swim (fins), 2 x 50 side/swim (ping came here) 100 back, 100 pull, 4 x 25 fly (fins)

Politics: this Tuesday we have primaries in Rhode Island, Delaware, Maryland, Connecticut and Pennsylvania. Here is how the delegate math is stacking up. It is essentially over for Sanders if this is close to being true.

It will be time to speculate about VP picks, at least on the Democratic side.

April 23, 2016 Posted by | injury, politics, swimming, weight training | , | Leave a comment

Post New York Primary…

Workout notes: weights only right now. Walking later.
pull ups (5 sets of 10), rotator cuff, incline bench: 10 x 135, 10 x 150, 10 x 140 (good), military: 2 sets of 12 x 50 seated, supported, 10 x 40 standing (dumbbells), rows: 3 sets of 10 x 50 each arm.

Abs: plank: 2 minutes front, 30 seconds on each side, then brief side plank lifting the upper leg.
headstand (a bit unsteady at first), 2 sets of 12 twist crunch, 2 sets of 10 yoga leg lifts.

Politics
This is a good refresher as to how modern primary elections came to be:

Yes, Sanders has done a good job at getting young people to move to the left. But can a leftist party win the general election?

And yes, the Sanders campaign knows that they can’t win a majority of the pledged delegates. So they are hoping that the super delegates will tip the nomination to him. That is an interesting change of tune from the former “let the people decide”, and I find his complaining that one had to be a DEMOCRAT to vote in the Democratic primary to be a bit rich….seriously…this is a bad thing? OMG…desperation is not a pretty thing.

April 20, 2016 Posted by | politics, politics/social, weight training | , | Leave a comment

class, class, class

Another 4 classes in a row. But the extra class was to let someone else do some administration work, and I’d rather teach extra than do that.

Workout notes: restless night sleeping. Weights only:

pull ups: 5 good sets of 10
rotator cuff
bench press: 10 x 135, 4 x 185, 10 x 170 (finally)
incline press: 10 x 135
military: 2 sets of 12 x 50 seated, supported; minimize backwards lean, 10 x 40 standing
rows: 3 sets of 10 x 50 single arm.

Abs/core: front plank: 2 minutes. sides: 30 seconds each
headstand (easier)
yoga leg lifts (2 sets of 10), twist crunch (2 sets of 10), moving bridge recoveries.

April 19, 2016 Posted by | weight training | Leave a comment

My prediction of the delegate count as of 26 April

First things first I only lifted today (due to work): pullups (4 sets of 10, 2 of 5), rotator cuff, bench press: 10 x 135, 4 x 185, 9 x 170, incline press: 10 x 135, military (seated, supported), 2 sets of 12 x 50 seated, 10 x 40 standing, rows: 3 sets of 10 x 50 (dumbbell, single arm), head stand, plank (2 minutes front, 30 seconds side), 2 sets of 12 twist crunches, yoga leg lifts, moving bridge.

Politics

whatmattersnow

So the Sanders campaign is bragging about “7 in a row”; never mind that these 7 states combined have the population of Florida (a 30 point Clinton win).

And yes, I am starting to get annoyed by some of the Sanders backers (though I am mostly ok with the candidate himself; after all, “politics ain’t bean-bag”. I do find Sen. Sanders being annoyed at having his ideas vetted to be amusing.

But now we have some primary elections coming up:

April 19: New York (247)
April 26: Connecticut (55), Delaware (21), Maryland (95), Rhode Island(24) and Pennsylvania (189).

The polls: New York, Clinton leads by about 13 (56.5 to 43.5)
clintonnypolls

Connecticut: 6 (only one poll), 53-47
Maryland: 2 recent polls: 22 and 15 points. Call it 15 (57.5 to 42)
Pennsylvania: 3 recent polls: 22, 6 and 11 or about 13; I might call it 10 (55-45)

Nothing for Delaware or Rhode Island. But these are small states; maybe Sanders by 10 in each?

So with those assumptions, use the Delegate Tracker to obtain:

delegatesaprilprimary

Which would mean that Clinton’s lead would increase by 33 on April 19, and then by 32 more on April 26. Even worse, that takes 631 delegates “off the board”; he will have to make up a greater deficit with fewer delegates on the table.

The math is starting to look brutal for Sanders.

April 16, 2016 Posted by | politics, politics/social, weight training | | 2 Comments

Clinton: good leads in upcoming states; Sanders pulls even nationally.

Workout notes weights: pull ups (5 sets of 10, easier than normal), rotator cuff
incline presses: 10 x 135, 8 x 150, 10 x 140
military presses: 2 sets of 12 x 50 seated, supported (dumbbells), 10 x 40 standing
rows: 3 sets of 10 x 50 dumbbell
headstand
planks: 2 sets of 30 seconds: forward, side, side

Walk: untimed, but “quick”: lower loop Bradley Park course (4 miles). Pretty weather; had to get outside.

Later: 2 miles easy with the group.

Baseball The Chiefs lost 2-0 last night; I bundled up to go the game. Quad Cities only got 4 hits but were very efficient and the Chiefs stranded runners. Note: the first inning was interesting; 3 strikeouts and a home run by a first round draft pick. He also made a great throw to get an out when a Chief tried to stretch a single into a double.

Politics
Such is the weirdness of a primary election. Nationally, Sanders has caught up to Clinton; the last 4 polls aggregated show her with a 1 point lead; more or less a wash.

But Clinton enjoys comfortable leads in Maryland, New York, Pennsylvania and more modest (but statistically significant) leads in California and Connecticut. THAT, plus her 220 lead in pledged delegates means that she remains a heavy favorite to win the nomination.

April 13, 2016 Posted by | baseball, political/social, politics, politics/social, walking, weight training | , | Leave a comment

More energy than I thought

I had a decent weekend of longer workouts and ended up napping yesterday afternoon.

This morning: still a bit bloated (187-188 prior to swimming) but the workouts were fine:

weights: pull ups (5 sets of 10: ok), rotator cuff
bench press: 10 x 135, 5 x 185 (good reps), 8 x 170
inline press: 10 x 135
military: 2 sets of 12 x 50 (seated, supported, dumbbells), 10 x 40 standing
rows: 3 sets of 10 x 50 dumbbells (each arm)
headstand (went well), plank: 2 minutes front, 30 seconds each side, extended arm, stacking the ankles.

sideplank
twist crunch (2 sets of 12), yoga leg lifts, (2 sets of 10), moving bridge recoveries.

swim: 500 free, 10 x (25 drill, 25 free) fins
4 x 100 (fly/free/back/free)
400 free.

April 11, 2016 Posted by | swimming, weight training | Leave a comment

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